The 411 on Fish Oil

Fish oil is all the health rage, but what exactly is it? Why all the hype now? Here’s what you need to know…

What is fish oil?Fish oil is made up of omega-3 fatty acids. Although the highest concentrations are found in fish, you can also find them in flaxseed, walnuts and canola oil.

Why all the hype now?For years, nutritionists and those in the alternative health community have understood the value of omega-3 fatty acids. Now that fish oil has been extensively studied by mainstream medical institutions, more physicians are recommending it for their patients.

Is it really as good as it’s touted to be?The American Heart Association thinks so. It recommends that people consume omega-3 fatty acids from fish and plant sources to protect their hearts. Studies have found that omega-3’s:

Decrease the risk of sudden death (from heart disease) and abnormal heart rhythms

Reduce the development of atherosclerosis and plaque formation

Cut blood clots

Improve the overall health of the body’s arteries

Lower triglyceride (type of lipid or cholesterol ) levels in the blood

What’s the best way to get omega-3 fatty acids? Is there a difference between fish and other sources?There are different types of omega-3 fatty acids. The active forms, found exclusively in fish, are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Highly recommended fish include herring, sardines, wild salmon and fresh tuna. Farm-raised salmon also contain omega-3 fatty acids. But many cultivated fish are treated with antibiotics, have been genetically modified and/or have been fed fish pellets with dye to give them a pink color.

Canned salmon, which is packed in the juices of the salmon and contains bones – a great source of calcium – is usually made from wild salmon, and may be better than fresh farm-raised salmon. Canned tuna can contain a fair amount of mercury, and the levels vary.

Omega-3 fatty acids can be found in plants. Flaxseed and flaxseed oil contain alpha-linolenic acid (ALA), which the liver converts to EPA and DHA. Because the conversion varies in individuals, fish oil is a far more potent form of omega-3 fatty acids. It’s best to consume both fish and flax seed to get omega-3 fatty acids.

How do I take it? Eating fish is the best route. But if you want to take supplements, look for brands that distill it and test for contaminants. A contaminant-free supplement will avoid exposure to mercury from fish.

What about mercury?Fish oil and, of course, fish may contain mercury, which can be toxic to the nervous system, especially for babies and small children. Fish high in mercury include shark, swordfish, king mackerel and tilefish.

Are there other risks?Those with bleeding problems should probably avoid fish oil because it thins the blood. If you’re using blood thinners, talk to your doctor or health-care provider about taking fish oil.

Some people become nauseated after taking it. Others might find it elevates their LDL (“bad”) cholesterol slightly. If you’re burping up fish after you take your supplement, switch brands.

What is the recommended dose?There isn’t a set dosage. About 2 to 4 grams a day have been found to lower triglyceride levels in the blood. Most doctors recommend 1 to 3 grams of fish oil a day.

For people with high triglycerides, the recommendation is 2 to 4 grams a day. Talk to your doctor before taking any fish oil supplements.